SUNDAY
Sunday Fun Day
3 pm Surprise WOD
MONDAY
Pullup Week 2:
Day 1
-then-
“The Chief”
5 rounds
In 3 min complete as many rounds as possible of:
3 Power Cleans @ 135/95#
6 Pushups
9 Squats
Rest 1 min between rounds
*Begin every new round from the beginning–not where you left off when time expired.
*Workout scored by total reps.
*Compare to May 4th 2016
TUESDAY
Agility Drills
-then-
6 x 40m Hill Sprints
WEDNESDAY
Pull-up Week 2:
Day 2
-then-
“Fran”
21-15-9
Thrusters @ 95/65#
Pullups
*Cutoff: 15 min
*Compare to 2 January 2017.
THURSDAY
Find a 3RM Touch-and-Go Deadlift
-then-
5 RFT
3 Deadlifts @ 80% of 3RM
Sprint 100m
*Cutoff: 10 min
FRIDAY
Pullup Week 2:
Day 3
-then-
Find a 1 RM Pause Front Squat (3-sec)
SATURDAY
In 6 minutes:
Run 800m
AMRAP Power Snatch @ 115/75 lb
-Rest 2 min-
In 4 minutes
Run 400m
AMRAP Box Jumps @ 24”/20”
-Rest 1 min-
In 2 minutes
Run 200m
AMRAP Burpees
*Score is total reps of each AMRAP exercise.